5 Easy Plant Based Whole Food Breakfast Ideas

Plant based whole food breakfast ideas can revolutionize your mornings, providing you with nutritious and delicious options to start your day right. Are you tired of the same old breakfast routine? Looking to fuel your mornings with meals that are both wholesome and easy to prepare? You’re in the right place! We’ve gathered five irresistible plant based whole food breakfast ideas that are not only high in protein but also quick to make. Whether you’re a busy bee or simply craving something tasty, these recipes will kickstart your day the right way.

1. Spiced Chickpeas Scramble: A Plant Based Whole Food Breakfast Ideas

Ingredients

Ingredient	Quantity
Canned chickpeas	1 can
Garlic powder	To taste
Onion powder	To taste
Cumin	To taste
Coriander	To taste
Cayenne pepper	A little
Salt	To taste
Black pepper	To taste
Kala namak (optional)	A pinch
Olive oil	For frying
Creamy coconut yogurt	As needed
Lemon juice	A few squeezes
Aleppo pepper or chili flakes	To taste
Garlic cloves	A few, thinly sliced
Baby spinach	4 ounces (115 grams)
Sauerkraut or pickled onions	As desired
Leftover rice or grains	As desired
Whole wheat seeded sourdough	As desired

Tools and Equipment

• Food Processor: Pulses and crumbles chickpeas into small pieces.
• Large Frying Pan: Cooks the chickpeas to a golden texture.
• Non-stick Frying Pan: Sauté garlic and spinach without sticking.
• Spatula: Stirring and mixing ingredients.
• Knife: Slices garlic cloves thinly.
• Plate: For plating the final dish.

Directions

1. Prepare Chickpeas: Drain and dry the canned chickpeas. Pulse them in a food processor until they form small crumbles, not a puree.
2. Cook Chickpeas: Heat olive oil in a large frying pan over medium-high heat until shimmering. Add the crumbled chickpeas and cook for about eight minutes, stirring occasionally.
3. Make Yogurt Sauce: In a bowl, combine creamy coconut yogurt with a few squeezes of lemon juice. Season with salt, pepper, and Aleppo pepper or chili flakes.
4. Sauté Garlic and Spinach: Remove chickpeas from the pan and lower the heat to medium. If the pan is dry, add a bit more olive oil. Sauté the thinly sliced garlic until slightly golden, then add baby spinach and cook until wilted.
5. Combine and Plate: Spread the yogurt sauce on the bottom of a plate. Top with the garlicky spinach and scrambled chickpeas. Add optional toppings like sauerkraut or pickled onions. Serve with leftover rice, grains, or whole wheat seeded sourdough.

Recipe Notes / Tips

• Chickpeas: Using canned chickpeas saves time without compromising flavor. Ensure they are well-drained before processing.
• Spice Blend: Customize the spice levels to your preference. Kala namak adds an eggy flavor, perfect for mimicking traditional scrambles.
• Yogurt Sauce: Adjust the thickness by varying the amount of lemon juice. More lemon juice makes it tangier.
• Greens: Feel free to substitute baby spinach with other leafy greens like kale or arugula for variety.
• Plating: Adding sauerkraut or pickled onions not only enhances flavor but also boosts probiotic content.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop. Serve with freshly reheated rice or grains.

Nutrition Information

• Calories: Approximately 350 per serving
• Protein: 15g
• Fiber: 10g
• Healthy Fats: 12g

FAQ

Can I use dried chickpeas instead of canned?
Yes! Cooking dried chickpeas from scratch can enhance the flavor, but using canned chickpeas is a convenient and time-saving alternative.

What can I substitute for kala namak?
If you can’t find kala namak, you can use regular salt or add a few drops of liquid aminos for a similar savory depth.

2. Indian Tofu Bowl: A Plant Based Whole Food Breakfast Ideas

Ingredients

Ingredient	Quantity
Super firm tofu	1 block
Indian spice mix	To taste
Nutritional yeast	To taste
Olive oil	1 tablespoon
Salt	To taste
Leftover brown rice	As desired
Toasted sourdough	As desired
Coconut yogurt	As needed
Tomato achaar	As needed

Tools and Equipment

• Box Grater (with large holes): Grates tofu into shreds.
• Non-stick Frying Pan: Cooks the tofu until crispy.
• Spatula: For stirring and flipping tofu.
• Knife: Slices tofu bits thinly if needed.
• Measuring Spoons: Measures spices and seasonings.
• Microwave: Reheats brown rice.
• Serving Bowl: Assembles the final dish.

Directions

1. Prepare Tofu: Grate the super firm tofu using a box grater with large holes until it resembles shredded mozzarella. If any bits break off, slice them thinly with a knife.
2. Seasoning: Mix together your favorite Indian spices with nutritional yeast.
3. Cook Tofu: Heat a tablespoon of olive oil in a non-stick frying pan over medium-high heat until shimmering. Add the grated tofu and season with salt. Cook undisturbed for two minutes, then stir. Repeat until the tofu is golden brown and crispy, about seven to eight minutes in total.
4. Enhance Flavor: Drizzle a bit more oil with the spice mixture into the pan, stirring almost constantly for about 45 seconds to coax out more flavor.
5. Assemble Bowl: Serve the crispy tofu over reheated brown rice or toasted sourdough. Add a drizzle of coconut yogurt and tomato achaar for extra flavor and sauciness.

Recipe Notes / Tips

• Tofu Texture: Using super firm tofu eliminates the need for pressing and results in a meaty texture that’s perfect for scrambles.
• Spice Mixture: Adding spices with oil prevents them from burning and enhances their flavor absorption.
• Condiments: Tomato achaar adds a spicy and tangy element; if unavailable, sauerkraut or pickled onions are great alternatives.
• Serving Options: This bowl is versatile—serve it over rice, grains, or toasted bread based on your preference.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the tofu and rice separately in the microwave or on the stovetop. Assemble with fresh condiments before serving.

Nutrition Information

• Calories: Approximately 400 per serving
• Protein: 20g
• Fiber: 8g
• Healthy Fats: 15g

FAQ

Can I use regular tofu instead of super firm?
Super firm tofu holds its shape better and provides a meatier texture, making it ideal for scrambles. Regular tofu may be too soft and crumbly.

What is tomato achaar?
Tomato achaar is an Indian pickled tomato condiment that’s spicy and tangy. It adds a burst of flavor to the dish. If you can’t find it, use sauerkraut or pickled onions as a substitute.

3. Breakfast Cookies: A Plant Based Whole Food Breakfast Ideas

Ingredients

Ingredient	Quantity
Ground flaxseed meal	2 tablespoons
Warm water	5 tablespoons
Old-fashioned rolled oats	As needed
Unsweetened shredded coconut	As needed
Baking powder	1/2 teaspoon
Baking soda	1/2 teaspoon
Sea salt	1/2 teaspoon
Cinnamon (optional)	1/2 teaspoon
Almond butter	Generous amount
Pure maple syrup	As needed
Pure vanilla extract	As needed
Nuts or seeds	As desired
Dried fruit or mini chocolate chips	As desired

Tools and Equipment

• Whisk: For mixing ingredients.
• Digital Scale: Measures sticky almond butter accurately.
• Cookie Scoop (2 tablespoons): Portions the dough.
• Sheet Pans: For baking cookies.
• Parchment Paper: Lines sheet pans to prevent sticking.
• Oven: Bakes the cookies.
• Mixing Bowls: Combines ingredients.
• Spatula: Stirs the dough.

Directions

1. Prepare Flax Eggs: In a bowl, combine 2 tablespoons of ground flaxseed meal with 5 tablespoons of warm water. Whisk and let it rest for 10 to 15 minutes to gel.
2. Mix Dry Ingredients: In a large bowl, mix rolled oats, shredded coconut, baking powder, baking soda, sea salt, and cinnamon.
3. Mix Wet Ingredients: In another bowl, blend almond butter, pure maple syrup, pure vanilla extract, and the gelled flax eggs until the mixture is thick.
4. Combine Ingredients: Stir the wet mixture into the dry ingredients using a spatula until well combined, resembling cookie dough.
5. Add Mix-ins: Fold in your choice of nuts, seeds, dried fruit, or mini chocolate chips.
6. Portion Dough: Scoop heaping two tablespoons of dough per cookie onto parchment-lined sheet pans. For uniform cookies, measure each portion to 35-40 grams.
7. Shape Cookies: Flatten each cookie slightly with a love tap since they don’t spread during baking.
8. Bake: Preheat the oven to 350°F (175°C) and bake the cookies for 18 to 20 minutes.
9. Cool: Allow the cookies to cool for five minutes before enjoying.

Recipe Notes / Tips

• Almond Butter: Ensure the almond butter is smooth and runny for proper binding. Avoid scraping it from the bottom of the jar.
• Digital Scale: Using a digital scale helps accurately measure sticky ingredients like almond butter.
• Mix-ins: Customize with your favorite nuts, seeds, dried fruits, or even mini chocolate chips for added flavor and texture.
• Portion Control: Measuring dough portions ensures uniform cookies that bake evenly.
• Baking: Since these cookies don’t spread, shaping them before baking is essential for the right texture.

Storage and Reheating Instructions

Store in an airtight container in the refrigerator for up to seven days. These cookies freeze well, allowing you to have breakfast cookies on hand whenever desired. Perfect for grabbing before work, taking on flights, or enjoying as a quick breakfast.

Nutrition Information

• Protein: Approximately 5 grams per cookie
• Calories: Around 150 per cookie
• Fiber: 3g
• Healthy Fats: 8g

FAQ

Can I use a different nut butter instead of almond butter?
Yes! Peanut butter, cashew butter, or sunflower seed butter are great alternatives that can change the flavor profile.

How long do these cookies stay fresh?
They stay fresh in the fridge for about seven days and can be frozen for extended storage.

4. Loaded Lavash Wrap: A Plant Based Whole Food Breakfast Ideas

Ingredients

Ingredient	Quantity
Super firm tofu	1 block
Olive oil	For frying
Salt	Pinch or two
Lavash wraps	As desired
Coconut yogurt	As needed
Hot sauce or chili sauce	As desired
Pre-cooked lentils	As desired
Broccoli sprouts	As desired
Pre-steamed beets	As desired
Leftover brine from sauerkraut jar	As desired
Freshly cracked black pepper	To taste
Sauerkraut	As desired
Toothpicks	As needed

Tools and Equipment

• Y-shaped Vegetable Peeler: Shaves tofu thinly for a crispy texture.
• Non-stick Frying Pan: Cooks tofu slices until golden brown.
• Microwave: Warms lavash wraps for easier rolling.
• Toothpicks: Secures the wraps to prevent fillings from falling out.
• Knife: Slices ingredients thinly as needed.

Directions

1. Prepare Tofu: Shave the super firm tofu thinly using a Y-shaped vegetable peeler. If you don’t have one, use a sharp knife to slice the tofu as thinly as possible.
2. Cook Tofu: Heat a drizzle of olive oil in a non-stick frying pan over medium-high heat. Add the tofu slices and season with a pinch or two of salt. Cook until golden brown on one side, then flip and repeat until crispy.
3. Prepare Lavash Wrap: Warm lavash wraps in the microwave for 15 to 20 seconds to soften them, making them easier to roll.
4. Assemble Wrap:
   • Spread a generous amount of creamy coconut yogurt on the lavash wrap.
   • Drizzle your favorite hot sauce or chili sauce over the yogurt.
   • Add pre-cooked lentils as the second protein source.
   • Incorporate vegetables like broccoli sprouts and sliced pre-steamed beets.
   • Squeeze some leftover brine from a sauerkraut jar for tanginess.
   • Drizzle with olive oil and sprinkle freshly cracked black pepper.
   • Add sauerkraut for extra probiotics.
5. Add Tofu and Roll: Layer the crispy tofu on top of the fillings. Roll up the lavash wrap tightly and secure each end with toothpicks to prevent the fillings from spilling out.

Recipe Notes / Tips

• Tofu Preparation: Shaving tofu thinly ensures it cooks quickly and achieves a crispy texture.
• Lavash Wraps: Warming the wraps makes them more pliable and easier to roll without tearing.
• Creamy Sauce: Use a thick coconut yogurt to prevent the wrap from becoming soggy.
• Brine Addition: Using brine from sauerkraut adds tanginess and beneficial gut bacteria.
• Customization: Feel free to add any vegetables you have on hand to enhance nutrition and flavor.

Storage and Reheating Instructions

Store any leftover wraps in an airtight container in the refrigerator for up to 2 days. Best enjoyed fresh, but you can reheat in the microwave for a few seconds if needed.

Nutrition Information

• Calories: Approximately 450 per wrap
• Protein: 25g
• Fiber: 12g
• Healthy Fats: 18g

FAQ

Can I use a different type of wrap instead of lavash?
Absolutely! Whole wheat tortillas or collard green leaves are great alternatives if you prefer or need a gluten-free option.

What can I use instead of sauerkraut?
If you don’t have sauerkraut, try using kimchi or pickled vegetables for a similar tangy and probiotic boost.

5. Smashed Edamame Toast: A Plant Based Whole Food Breakfast Ideas

Ingredients

Ingredient	Quantity
Frozen edamame	As needed
Ripe avocado	1
Garlic cloves	A few, roughly chopped
Serrano pepper	1, sliced
Tahini	1/4 cup (4 tablespoons)
Soy sauce or tamari	To taste
Toasted sesame oil	To taste
Cilantro	Handful
Lime zest	From one large lime
Lime juice	2-3 tablespoons
Seeded whole grain bread	As desired
Hemp seeds	As desired
Broccoli sprouts or microgreens	As desired
Pickled onions	As desired

Tools and Equipment

• Boiling Pot: For defrosting edamame.
• Blender or Food Processor: Blends ingredients into the spread.
• Knife: Slices avocado and chops garlic and serrano pepper.
• Mixing Bowl: Combines ingredients.
• Bread Toaster or Toaster: Toastes the bread slices.
• Containers: Stores leftovers.

Directions

1. Prepare Edamame: Defrost the frozen edamame by covering it with boiling water for a few minutes if not already cooked. Alternatively, use pre-cooked edamame.
2. Prepare Avocado and Peppers: Slice open a ripe avocado, using half for the spread and storing the other half with a sliced onion to keep it fresh longer. Roughly chop garlic cloves and serrano pepper (remove white membranes for milder heat).
3. Blend Ingredients: In a blender or food processor, blend the minced garlic and serrano pepper until finely chopped. Add defrosted edamame and half of the avocado. Add tahini, soy sauce or tamari, and toasted sesame oil. Incorporate cilantro leaves, lime zest, and lime juice. Blend until slightly chunky, retaining some texture.
4. Prepare Bread: Toast seeded whole grain bread slices. If storing, keep extra slices in the freezer and toast as needed.
5. Assemble Toast: Spread the smashed edamame mixture generously over the toasted bread.
6. Add Toppings: Sprinkle hemp seeds for added protein, top with broccoli sprouts or microgreens, and add pickled onions for a pop of color and tanginess.

Recipe Notes / Tips

• Edamame Texture: Keeping the spread slightly chunky adds interest and texture to the toast.
• Avocado Storage: To keep the unused half fresh, store it with a sliced onion in a container.
• Tahini: Adds a nutty flavor and helps bind the spread together.
• Heat Adjustment: Adjust the amount of serrano pepper based on your heat preference.
• Bread Selection: Seeded whole grain bread adds extra protein and fiber. Keep extra slices in the freezer for convenience.
• Toppings: Customize with your favorite seeds, sprouts, and pickled vegetables for added nutrition and flavor.

Storage and Reheating Instructions

The smashed edamame spread can be stored in the fridge for about seven days. Portion and freeze the spread for longer storage. Toast bread as needed; the spread is best used fresh but can be kept refrigerated.

Nutrition Information

• Calories: Approximately 300 per slice
• Protein: 12g
• Fiber: 9g
• Healthy Fats: 18g

FAQ

Can I use a different nut butter instead of tahini?
Yes! Peanut butter or almond butter can be used as alternatives, though tahini adds a distinct sesame flavor.

How can I prevent the toast from getting soggy?
Ensure the bread is thoroughly toasted before adding the spread. Using a thick spread like coconut yogurt can also help absorb moisture.

Embrace a Healthier Morning Routine

Incorporating plant based whole food breakfast ideas into your daily routine doesn’t have to be challenging. These five recipes offer a blend of flavors, textures, and nutrients to keep your mornings exciting and your body fueled. Whether you’re rushing out the door or have a few extra minutes, these breakfasts are designed to be both delicious and nutritious. So why wait? Start your day right with these vibrant and satisfying plant based whole food breakfast ideas!